Comparing Nutrients in 500 calories Chocolate SoymilkVS Boiled Broccoli

Weight per 500 calories

Chocolate Soymilk

794g

Boiled Broccoli

1429g

Chocolate Soymilk has 1.8 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Chocolate Soymilk or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Chocolate Soymilkvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12.5%12g

Fat

6.04%5.86g

12 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.95%1.9g

Saturated Fat

3.53%1.13g

1.9 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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37.2%0.6g

Omega 3

106%1.7g

0.6 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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27.3%4.63g

Omega 6

4.3%0.73g

4.63 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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60.7%79g

Carbohydrate

79%103g

79 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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86%62.4g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

62.4 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

14.6%10.6g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7g

NA gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.14g

NA gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.35%3.17g

Fiber

124%47g

3.17 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g

Protein

60.7%34g

18 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chocolate Soymilkvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.6%0.17mg

Vitamin B1

75%0.9mg

Thiamine

0.17 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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160%2.08mg

Vitamin B2

135%1.76mg

Riboflavin

2.08 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.4%4.07mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

4.07 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.71mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.71 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47%0.61mg

Vitamin B6

220%2.86mg

Pyridoxine

0.61 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg

Vitamin B9

386%1543μg

Folates and Folic Acid

87.3 μgvs1543 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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231%5.56μg

Vitamin B12

0%0μg

Cobalamin

5.56 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15%13.5mg

Vitamin C

1030%927mg

Ascorbic acid

13.5 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.53%0.079mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.079 mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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20%24μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

24 μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chocolate Soymilkvs Boiled Broccoli

20%198mg

Calcium

57%571mg

198 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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182%1.63mg

Copper

97%0.87mg

1.63 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47.6%3.8mg

Iron

120%9.57mg

3.8 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.3%119mg

Magnesium

71.4%300mg

119 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

120%2.77mg

NA mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58%405mg

Phosphorus

137%957mg

405 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33.4%1135mg

Potassium

123%4186mg

1135 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69.3%38μg

Selenium

41.6%23μg

38 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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28%421mg

Sodium

39%586mg

421 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg

Zinc

58.4%6.43mg

2.7 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.4%679g

Water

34.5%1275g

679 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Chocolate Soymilk vs Boiled Broccoli:

Unfortified Chocolate Soymilk has more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 5.2 times more Vitamin B1, 1.9 times more Vitamin B3, 12.5 times more Vitamin B5, 4.7 times more Vitamin B6, 17.7 times more Vitamin B9, 68.7 times more Vitamin C, 261 times more Vitamin E and 84.7 times more Vitamin K than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 500 kcal.
Both Unfortified Chocolate Soymilk as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chocolate Soymilk vs Boiled Broccoli:

Unfortified Chocolate Soymilk has 1.9 times more Copper and 1.7 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Calcium, 2.5 times more Iron, 2.5 times more Magnesium, 2.4 times more Phosphorus, 3.7 times more Potassium, 1.4 times more Sodium, 2.4 times more Zinc and 1.9 times more Water than Unfortified Chocolate Soymilk.

Comparison of macro-nutrients per 500 calories:

Unfortified Chocolate Soymilk has 2.1 times more Fat, 1.7 times more Saturated Fat, 6.4 times more Omega 6 and 3.1 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Omega 3, 1.3 times more Carbohydrate, 14.9 times more Fiber and 1.9 times more Protein than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Unfortified Chocolate Soymilk as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Chocolate SoymilkVS Peanut ButterBoiled BroccoliVS Peanut ButterChocolate SoymilkVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Chocolate SoymilkVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Chocolate Soymilk or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: